Guided Practice Activity - 3

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MODULE 3   |   Mental Health & Mindfulness for Students 
Guided Practice Activities 
Stress Management for Students 
Complete the activities below to apply and deepen your learning from this module. 
Activity 1: My Stress Triggers & Toolkit 
Type: Personal Planning Activity   ·   Estimated Time: 20 minutes 
What to do: 
1. Fold a piece of paper into 3 columns. Label them: STRESSOR | HOW IT AFFECTS ME | MY 
COPING TOOL. 
2. Brainstorm at least 6 stressors common to students (e.g., exams, friendship conflict, too much 
homework). 
3. In column 2, note whether each stressor affects you physically, emotionally, mentally, or 
behaviourally. 
4. In column 3, write one realistic coping strategy for each stressor. Strategies can include: deep 
breathing, talking to a friend, going for a walk, journaling, listening to music. 
5. Highlight your top 3 go-to coping tools. 
6. Share your toolkit with a partner and learn one new strategy from them. 
Reflection Questions: 
• Which stressor feels most manageable now that you have a plan? 
• Is there any stressor you feel you need more support with? 
?  Teacher Tip: Having a plan before stress hits makes it much easier to respond calmly in 
the moment. 
 
Activity 2: 4-7-8 Breathing Practice 
Type: Breathwork Activity   ·   Estimated Time: 10 minutes 
What to do: 
7. Sit upright with your back supported. Place one hand on your chest and one on your belly. 
8. Breathe out completely through your mouth, making a whoosh sound. 
9. Close your mouth and inhale quietly through your nose for a count of 4. 
10. Hold your breath for a count of 7. 
11. Exhale completely through your mouth for a count of 8. 
12. This is one breath cycle. Repeat for 4 cycles. 
13. Afterwards, sit quietly for 1 minute and notice how your body feels. 
14. Rate your stress level before and after the exercise on a scale of 1 –10. 
Page 2


MODULE 3   |   Mental Health & Mindfulness for Students 
Guided Practice Activities 
Stress Management for Students 
Complete the activities below to apply and deepen your learning from this module. 
Activity 1: My Stress Triggers & Toolkit 
Type: Personal Planning Activity   ·   Estimated Time: 20 minutes 
What to do: 
1. Fold a piece of paper into 3 columns. Label them: STRESSOR | HOW IT AFFECTS ME | MY 
COPING TOOL. 
2. Brainstorm at least 6 stressors common to students (e.g., exams, friendship conflict, too much 
homework). 
3. In column 2, note whether each stressor affects you physically, emotionally, mentally, or 
behaviourally. 
4. In column 3, write one realistic coping strategy for each stressor. Strategies can include: deep 
breathing, talking to a friend, going for a walk, journaling, listening to music. 
5. Highlight your top 3 go-to coping tools. 
6. Share your toolkit with a partner and learn one new strategy from them. 
Reflection Questions: 
• Which stressor feels most manageable now that you have a plan? 
• Is there any stressor you feel you need more support with? 
?  Teacher Tip: Having a plan before stress hits makes it much easier to respond calmly in 
the moment. 
 
Activity 2: 4-7-8 Breathing Practice 
Type: Breathwork Activity   ·   Estimated Time: 10 minutes 
What to do: 
7. Sit upright with your back supported. Place one hand on your chest and one on your belly. 
8. Breathe out completely through your mouth, making a whoosh sound. 
9. Close your mouth and inhale quietly through your nose for a count of 4. 
10. Hold your breath for a count of 7. 
11. Exhale completely through your mouth for a count of 8. 
12. This is one breath cycle. Repeat for 4 cycles. 
13. Afterwards, sit quietly for 1 minute and notice how your body feels. 
14. Rate your stress level before and after the exercise on a scale of 1 –10. 
Reflection Questions: 
• Did your stress level change? By how much? 
• When in your day could you use this technique most effectively? 
?  Teacher Tip: The 4-7-8 technique activates your parasympathetic nervous system, 
which is your body's natural calming system. 
Module 3: Stress Management for Students  ·  Mental Health & Mindfulness for Students  ·  Guided Practice Activities